A general rule of thumb for a healthy and balanced diet is to have half your plate be fruits and veggies.
Did you know that June is National Fresh Fruits and Vegetables month? With gardens in bloom, it’s time to pass those canned and frozen isles and opt for fresh produce. We are so lucky to live in an area where great fresh produce can be found just around the corner!
How much fruits and vegetables do I need?
Depending on your age, gender, height, weight, and physical activity level your needs vary. In general adults and children over 9 should aim for getting 1 – 2 cups of fruit and 2 – 4 cups of veggies each day. These are general recommendations from the US Department of Agriculture and your individual needs may be different. A general rule of thumb for a healthy and balanced diet is to have half your plate be fruits and veggies. Check out myplate.gov for more information.
How to make fruits and vegetables fun?
Get into picking out fresh fruits and vegetables with your family and friends. The local farmers markets here in Athens are a great place to learn about where your food comes from and a fun relaxing weekend activity.
- The Athens Farmers Market at Bishop Park is open every Saturday from 8am – 12 pm (noon).
- The West Broad Farmers Market has developed a drive through format due to the COVID 19 pandemic. You can “shop” the farmer’s market online or over the phone during the week from Sunday at 5:00 until Thursday at 1:00 pm. Pick up for your farm fresh items is on that next Saturday between 11:30 am and 1:30 pm. This can be a great option for busy families.
Make a game out of trying new fruits and vegetables.
With so much produce being in season in our area, there are endless items and recipes to try. Each week pick a new fruit or vegetable to try. Have your friends and family team up to prepare the chosen fruit or vegetable in a different way and have the group decide who did it best at a weekend potluck or cookout. This is definitely some “healthy” competition.
Snacks are a great way to incorporate more fruits and vegetables into your day.
Fresh fruits and vegetables offer a satisfying crunch and can be a great snack for munching while working or playing. Fresh produce also pairs well with dips! Try some new dips to go with your veggies and fruits to spice up your mid-afternoon snack.
Some dip ideas to get you started: Hummus, French onion dip, fresh salsa, tzatziki sauce.
For more questions about nutrition, reach out to the registered dietitians at St. Mary’s Hdospital in Athens and schedule an outpatient appointment at (706) 389-3669.